Carbs vs Protein For Endurance

Carbs vs Protein For Endurance - Which Is Better?

Рет қаралды 692,010

Күн бұрын

Endurance athletes and those who do a lot of cardio (eg. runners, cyclists, swimmers) have different nutritional needs compared to those who are trying to achieve strength and muscle hypertrophy.
Timestamps
00:00 Intro
00:31 What happens to a muscle during exercise
03:22 Glycogen and fat as 'protein sparers'
03:42 Comparing a mixed, high carbohydrate and high fat diet for endurance training
05:06 Recovery after an endurance event
05:27 Role of protein during recovery
06:14 Take home points
--
Endurance exercise burns through a lot more calories (per unit of time) than resistance training, and the fuel needed to sustain cardio is predominantly glycogen utilised by the aerobic system. This is in contrast with resistance training which relies on mainly the Creatine Phosphate and the Glycogen-Lactic Acid system for short bursts of muscle power.
The body preferentially uses glycogen and fat for energy. While protein can be broken down to make glucose (a process called gluconeogenesis), this process is not as efficient as using glycogen or fat to produce ATP. That's why glycogen and fat are referred to as 'protein sparers'.
Athletes on a high carb diet start off with much higer levels of muscle glycogen prior to exercise. This higher levels of glycogen is associated with longer time to exhaustion as compared to a mixed or high fat diet. So for endurance, a high carb diet easily outperforms a mixed or high fat diet.
A high carb diet leads to faster recovery of muscle glycogen compared to a high fat or mixed diet
Studies have shown that a high protein diet does not improve performance, but can improve blood markers of muscle damage and subjective muscle soreness.
Take home points:
1. Endurance athletes should focus on a high carb diet, with one study recommending 6-10g/kg/day of carbs.
2. It takes 48 hours to build up muscle glycogen stores even on a high carb diet. So it is better to avoid strenuous exercise for at least 2 days prior to a endurance event.
3. Protein may assist with recovery. One study recommends an intake of 0.25 g/kg of protein per hours of endurance exercise.
--
#cardio #fitness #docunlock
Full transcript: www.docunlock.org/youtube/pro...
All DocUnlock content is for educational purposes only and is not intended as a substitute for medical advice, diagnosis and treatment. Please read our Disclaimer: www.docunlock.org/medical-inf...
--
Key References
Guyton and Hall Textbook of Medical Physiology 13ed (2015), chapter 85 (p1085-89)
International Society of Sports Nutrition Position Stand 2017: jissn.biomedcentral.com/artic...
Macdermid et al. 2006: www.ncbi.nlm.nih.gov/pubmed/1...
Burke et al. 2011: pubmed.ncbi.nlm.nih.gov/21660...
Saunders et al. 2007: pubmed.ncbi.nlm.nih.gov/17685...
Saunders et al. 2004: pubmed.ncbi.nlm.nih.gov/15235...
--
Video credits:
Music:
Track: Enigma - KV [Audio Library Release]
Music provided by Audio Library Plus
Watch: • Enigma - KV | Free Bac...
Free Download / Stream: alplus.io/enigma
Track: Blue - Declan DP [Audio Library Release]
Music provided by Audio Library Plus
Watch: • Blue - Declan DP | Fre...
Free Download / Stream: alplus.io/Blue
Certain vector illustration adapted from www.freepik.com/
--
DocUnlock is a new KZfaq channel with one purpose: to help people make better decisions about their own health, and the health of their families. SUBSCRIBE to our channel to stay in the loop!
Follow us:
/ docunlocked
/ docunlocked
Sign up to the DocUnlock Insider mailing list to receive updates direct to your inbox: www.docunlock.org/home/#docun...
Website: www.docunlock.org/

Пікірлер: 458

@XalTheMagkas 4 жыл бұрын

What you guys need to remember from this video is that *THE MITOCHONDRIA IS THE POWERHOUSE OF THE CELL*

@zkent5732 3 жыл бұрын

I cannot understand u

@Luminous806 3 жыл бұрын

Same

@SL-pg4dh 3 жыл бұрын

Okay JJ watts.

@satishthapa7946 3 жыл бұрын

Vegan 😅

@aryakarkera9377 3 жыл бұрын

SSC board🤦

@erikknudsen4034 2 жыл бұрын

I'm a cycling coach and athlete. This video is spot on! A lot of my athletes don't consume enough carbs during rides though, and as soon as we able to bump that up (like 90g/hr on long hard rides) we see big improvements.

@dinocres 4 жыл бұрын

Man, what a hidden gem this channel is. Extremely clear and researched

@TheMrAdhitya 4 жыл бұрын

highly agree

@vijayaprabu6669 2 жыл бұрын

he didn't research.. scientists did...this doctor repeats what he read in the books...

@chuck1804 3 жыл бұрын

This is exactly the kind of info I've been searching for...for about 3 days. AND referenced. Two thumbs up!👍👍

@supercake2270 3 жыл бұрын

Listening to DMX is all the nutrition you need before a workout

@blackadda5961 3 жыл бұрын

And sadly now he's gone but his music shall live on to fuel us in his absence

@cuongbui9708 2 жыл бұрын

X gon give it to ya

@frickdapolice582 4 жыл бұрын

So much information and so simplistic in just 7 mins.Good work brother!

@Bdogbeets 4 жыл бұрын

Finally some one can actually explain carbs I been searching for so long

@karamjitsingh7775 3 жыл бұрын

Excellent presentation. I've saved this to watch again. Thank you.

@saurabharaiyer 2 жыл бұрын

Have given this video to at least 10 friends of mine for pre race prep. Thanks for explaining this wonderfully

@herambdesai7731 3 жыл бұрын

Loved your channel just by seeing your intro. You have put in some great efforts bro.

@Driving_Somewhere 4 жыл бұрын

Super clarity and great insight into the 3 pathways

@lakvirtrader4132 2 жыл бұрын

If you follow a great personalized diet like the Agoge diet, you do not even have to use supplements to build muscle.

@AitzaFitness 3 жыл бұрын

So much good information. Thank you

@igormontecinos9202 3 жыл бұрын

I subscribed immediately after watching this video. So clear and useful.

@itsamelouija7951 4 жыл бұрын

Personally I fuel my muscles with Metallica

@DocUnlock 4 жыл бұрын

Yes I've heard rumours that Metallica has been classed as a performance enhancing drug :P

@ramenseie2481 4 жыл бұрын

me too Metallica and Hardcore on gym, exercises and body weight training.. and classical too for relaxation and studying when I was a university student.

@TheMrAdhitya 4 жыл бұрын

did it transform your muscle fibres into metallic fibres?

@metalgreyfox 3 жыл бұрын

This is Gold. Lol

@herwansaputra4080 3 жыл бұрын

Me too !

@abcknw 4 жыл бұрын

You deserve much more channel subscriptions.

@DocUnlock 4 жыл бұрын

Thanks for the compliment Abhinav! I'm glad you're enjoying my work

@zenlokamaya 2 жыл бұрын

@@DocUnlock subscribe +1

@Michaelzawal 4 жыл бұрын

Thanks for these succinct, yet highly informative videos!

@hirow08 3 жыл бұрын

Nice, very detailed info. Thanks for this

@tahoon2009 4 жыл бұрын

Awesome one, Very informative, wrapped up together many correlated topic and simply explained

@DocUnlock 4 жыл бұрын

Thanks for such a nice comment Mo!

@kristoffziegler5100 3 жыл бұрын

great video , now I understand why I effectively lost more fat with marathon running as compared to HIIT , as I am always on high carb diet because protein diet is expensive ..

@GreatCoveRunningTV 3 жыл бұрын

Thanks for clearing this up. I've heard conflicting advice for a long time.

@SocialNomad 4 жыл бұрын

Glad to see you're back :)

@DocUnlock 4 жыл бұрын

Yup I'm still alive :)

@DocUnlock 4 жыл бұрын

Thank you for keeping an eye out for me!

@suyogchaudhari1299 4 жыл бұрын

Thats very informative! A lot of hardwork is seen in there !

@DocUnlock 4 жыл бұрын

Thank you Suyog!

@cluelessmayne629 2 жыл бұрын

I dont know man most your big time atleast has been last longer on a high fat diet. The nba and NFL are litterally keto jungles.

@Karan1021S 2 жыл бұрын

My man explained fabulously, straight to our nervous system.

@campingdiaries6845 3 жыл бұрын

Thanks for such a informative video regarding health doubts 🙏

@brownhorse70 3 жыл бұрын

I am a cyclist (racing) and was on very strict ketogenic diet for 12 months. Fantastic ketone levels and general well being. The recovery was marginally good compared to carb diet. But the high intensity power output suffered significantly (about 30% less power) and hit the "wall" after couple of hours. Went back to normal high carb (low GI) diet and about 2.5 hours high intensity ride with few climbs felt fantastic. Muscle glycogen is such a precious commodity in high intensity sport. Not going back to keto!

@jorenbosmans8065 3 жыл бұрын

This is interesting. Most People I hear who praise the Ketodiet for non medical reasons claim the output is much better and that most high performing athletes use it. I wonder if there are more athletes with your experience.

@brownhorse70 3 жыл бұрын

@@jorenbosmans8065 I think most keto athletes perform at “optimal” intensity-which is 65% of your max heart rate (or VO2MAX). Above that, it is a matter of oxygen economy for ATP generation. Fat requires more oxygen than carbs to produce same amount of ATP. Hence you can’t perform well in HIIT where your heart rate reaches 90% plus. Antioxidants provide similar muscle recovery as ketones. So, in my experience keto diet was only detrimental to high intensity performance.

@jorenbosmans8065 3 жыл бұрын

@@brownhorse70 thanks for sharing your views. It is rather interesting to hear this.

@brownhorse70 3 жыл бұрын

@@jorenbosmans8065 I'm surprised that you find my comments interesting. It is a known fact that there is NO evidence of performance improvement in ketogenic diet. Otherwise, all the professional bike riders will be on keto diet: Check this video: kzfaq.info/get/bejne/pcV_ZLVlsq6ylWQ.html

@GlennMarshallnz 3 жыл бұрын

Thanks for sharing

@alen-lp7ge Жыл бұрын

Love this. So easy to understand.

@sudeepvd 3 жыл бұрын

Thank you, that was very useful

@abdirahmanahmed7334 4 жыл бұрын

You are best bro keep up the good work💪🏼💪🏼

@DocUnlock 4 жыл бұрын

Thanks de shentiz!

@dontscotty11295 3 жыл бұрын

“Okay, now explain it to me like I am a five year old” - Michael Scott

@iamasifniazi 3 жыл бұрын

Hahaha

@raghad8767 2 жыл бұрын

😂😂😂

@saminatinwala5946 2 жыл бұрын

Hehehehe

@wilowhisp 3 жыл бұрын

I'm 40 years old. I run ultra marathons, usually 50k. I rock climb, fence, do yoga every day, and practice jujitsu. I live on a high carb vegan diet and never run out of energy. Just make sure you're getting good carbs, not refined sugar or white bread.

@jjwilliams9171 2 жыл бұрын

Exactly! We need to start distinguishing between different carbs! Not all the same!

@tule8669 2 жыл бұрын

Did u need excess protien?

@manojsinghsengar8293 3 жыл бұрын

I request you pls make more videos after your video its very easy to understand . I don't have any words for you . Whenever you feel demotivated jusy think your videos makes difference in others life by providing others valuable knowledge.

@beautifullife1172 3 жыл бұрын

I have finally found which i want to curious to know about that thank you so much make such a beautiful informative video

@DocUnlock 3 жыл бұрын

Glad it was helpful!

@swopnilsahu 4 жыл бұрын

this vdo is a gem thanks doc

@kurtgellert9166 2 жыл бұрын

This makes complete sense for long endurance events. I like the way they plot the consumption and energy depletion across a timeline. .

@atulpunjabi 4 жыл бұрын

Thanks doc...very informative video ..keep making good videozz... good luck

@DocUnlock 4 жыл бұрын

Thanks Atul! I'm glad you enjoyed it

@parulkumaryadav3417 4 ай бұрын

where were you guys till now, damn its all my bad I found you so late , i have always loved and embraced logic based views great to meet you this way guys thankyou for your content

@gorgeous1619 3 жыл бұрын

Very informative.subscribed!

@DocUnlock 4 жыл бұрын

Personally, I find my cardio and running sessions easier when I've got proportionally more carbs in my diet. What do you think of a high carb diet for endurance? Do you think carbs help or do you think they make no difference to your performance? Let's talk about it in the comments! EDIT: I should mention that the quality of carbohydrates matters. Carbs from high quality, low GI , whole food sources (eg. vegetables, root vegetables, lentils, legumes etc) are better for overall health compared to high GI refined sources (eg. white breads, sugars, refined cereal products).

@ThePresentation010 4 жыл бұрын

No. The 'wall' is only present when you're on carb fuel. It's best to run on ketosis. Thus no wall, and your fuel becomes all the vast fat you have stored. I can easily run 20 miles in the ketosis state. But if I have recently ate carbs, or am not in a fasted state, running is alot harder and more strenuous.

@DocUnlock 4 жыл бұрын

Interesting. Yes another person also commented that ketosis works better for them. I haven't tried a ketogenic diet for myself. Has a ketogenic diet been sustainable for you?

@ThePresentation010 4 жыл бұрын

@@DocUnlock I dont stay strict to any diet. I do all. But I do try and minimize carbs to keep the real fuel burning- ketones, and to stay sharp. Paleo, keto, vegetarian, vegan, Sea food, I mean.. theres only so many foods, plus carbs keep Candida going, how clear is your tongue? I do have sugar binges every now and then but it's not a big deal as i do intermittent fasting. I lost 50 pounds in 2 months, and I'm getting stronger as i go to the gym and max out many strength machines. I put hard focus on ab machine (pulling almost 200 pounds) thus I have washboard abs. In my opinion I believe if we stick similar to the primal, original way of life humans initially had- nomad, we'd be very healthy and in top shape. Such as a hunter only eating when he is successful and just being active (modern gym), to be strong and stay robust. Dont need a diet to be in ketosis. Just need to fast off carbs to switch the fuel. The diet is to maintain the ketosis or make it easier to access. Fasting/Hunger (so long as you're not starving, underweight) should be considered an ability, as it's the entrance into ketosis and your higher state. One day- i could have 2 eggs and some veg. Next day some fish and nuts. Following day: some fruits and some eggs. Next day some meat and whatever. Pretty much 'my catch of the day'. Atleast watch the final 2mins kzfaq.info/get/bejne/nsd5fZNm0JaseZ8.html

@reecemesser 4 жыл бұрын

@@ThePresentation010 Absolute bollocks.

@pudr8536 3 жыл бұрын

@@DocUnlock I am not just ketosis, i am carnivore for 5 months. I can 10000% confirm that ketosis is on a different level, on many aspects, but focusing on energy, ketosis is just lightyears away from carb fuel. When you are fully into ketosis, you will basically never get tired. You will have, more or less, same diet as hunter gatherers, you know, our ancestors that lived only on animal fats and protein for most of our history. We just introduced grains and other carbs only around 10.000 years ago. So for about 400.000 years, our species were, 99.99999% of the time, in ketosis. Draw your own conclusions from this

@pawankumawat9347 4 жыл бұрын

Hey your researches are beneficial ❤️

@DocUnlock 4 жыл бұрын

Great to hear that you're finding my videos useful :)

@DrNiteshRaj 10 ай бұрын

Excellent 👍💯

@Amit_Cruelhead 3 жыл бұрын

after going through a lot of health and fitness channels I can finally set my faith on this channel, thankyou my indian brother for educating us

@rayyew7811 3 жыл бұрын

I like this video, it's very informative. But do you have or do another video that talks about weight lifting and on what source of nutrients should the people be focusing. Just like the way you do it for runners but this is for weight lifter and body builders. Thanks.

@TruthDefender Жыл бұрын

Great video. Very informative

@omarionrobinson9483 3 жыл бұрын

bro i just love it how this video was clear

@minteauaena8494 3 жыл бұрын

Thank you so much for this~! This video was super helpful~! The information was presented very clearly, unlike the articles that I have to read multiple times just to still be confused / u \

@fitedu-club658 3 жыл бұрын

Really really good knowledge ❤️

@itsnorielcaban1560 2 жыл бұрын

thanks for sharing

@mazharhussain1502 2 жыл бұрын

Excellent 👍

@bravelanka5602 3 жыл бұрын

Very useful video.

@themysticalcolby 3 жыл бұрын

Great video thank you! Please make one about best diet for mid distance, like a 5k run or sprint triathlon. A video about short distance like 400 meter or 100 meter sprints would also be amazing!

@awemanyfit 2 жыл бұрын

For 100 and 200 meters we need more carbs o,carbs glucose. High burst of energy

@murraymyers1108 3 жыл бұрын

this is such a good video. you just carried my uni assignment.

@alfonsodlt8850 3 жыл бұрын

What are you studying? Nutrition or sports science?

@murraymyers1108 3 жыл бұрын

@@alfonsodlt8850 sport and exc science at Deakin

@sandheep164 4 жыл бұрын

Excellent presentation

@gwenstein5517 2 жыл бұрын

Excellent explanation

@ankitkundu5329 2 жыл бұрын

Awesome explanation

@vincentkiaaldo7751 2 жыл бұрын

Excellent

@carstenolsen3641 4 жыл бұрын

Thank you very much for your great videos of very high scientific quality. I would love to see a video about muscle recovery after exercise and what food (supplements) works best for recovery - like carbs or proteins

@HamzaBinSajid 3 жыл бұрын

Explained in best way..

@user-iw4gc9vt9p 4 жыл бұрын

One of the most trusted sources of health information 😊. Thanks Doc!!! Peace and Love from Japan 🇯🇵

@DocUnlock 4 жыл бұрын

I'm glad you're finding my work helpful! Thank you for your support :)

@alain-johnmartinon8719 3 жыл бұрын

Nice video 🤩

@CY3ER 3 жыл бұрын

Super underrated channel

@AviAeroAsis 3 жыл бұрын

Good one.

@suhass9494 4 жыл бұрын

Subscribed at the first video, Amazing contents, Great animation along with Calm Composed description. Thanks allot Sir.🙏

@mi-vy8xm 3 жыл бұрын

very well said

@repanovicigabriela268 Жыл бұрын

Such a well informed video! Thank you! Can you tell us more about what kind of carbs we should eat?

@Lina_al_j 3 жыл бұрын

I've just discovered this channel! Love it!!! I didn't know the science behind it, I just knew that a high carb diet made me feel better and it was advised by the coaches etc. Endurance athlete here (long distance runner). So what works for me is def a high carb diet. I do consume protein, of course, but I use protein powder or protein bars or even chocolate milk for recovery (within 30 mins after a run) and make sure I eat a good meal within 1.5 hrs after practice, which would be high in carbs (from vegetable and wholemeal pasta/bread or rice) and some protein and fats (like olive oil or ghee). I run about 9 times a week (I do double days, so morning and evening) and I do not use protein after recovery runs, which are only about 30-40 mins long (slow pace, low heart rate). All the rest of my runs are above or about 1hr long, except one run per week, which is a long run - that is about 2hrs long - running that I need to refuel during the run (the easiest for me is a gel, since there is no chewing involved lol).

@DocUnlock 3 жыл бұрын

Best of luck with your training!

@Lina_al_j 3 жыл бұрын

@@DocUnlock thank you ☺️ same to you 🏆

@xdraarz3709 4 жыл бұрын

God bless you sir

@DSweashox 3 жыл бұрын

Interesting informations thanks

@Sangeychhonjin 3 жыл бұрын

lots of love from Tawang Arunachal Pradesh India 🙂🙏💜 thank you

@sudharshanviswanathan9658 2 жыл бұрын

Thanks to the creators for bringing such informational content. Could you also probably make a video on diet-exercise-weight loss? Are there any good ways of losing fat while still engaging in high levels of activity?

@limitisillusion7 2 жыл бұрын

Eat less calories than you burn. That's literally all there is to it

@enjowibawa6304 3 жыл бұрын

Thank you

@awemanyfit 2 жыл бұрын

For me as an athlete who plays football which need high endurance and outburst of pace sometimes for a whole 90 minutes I eat High carb Moderate protein and Low fat diet. And I feel very good and so much better doing straneous works than when I eat only much nuts,sliced cucumbers and carrots in just two slices of bread mixed with peanut butter(low carb diet).

@woorawoora 3 жыл бұрын

hello doc, which energy source do we use, during fasting, and fasting(more than 24 hr) + long run? I am realt curious,

@martinv7155 4 жыл бұрын

Love your content! Could you do a video as well on creatine?

@DocUnlock 4 жыл бұрын

It's on my list! I'll probably cover creatine as my second or third video this year

@jonathancorpuz 4 жыл бұрын

thank you for this 🏊🏃🚴

@RavindraSingh-jz8ji 3 жыл бұрын

Make one for strength training, does it depends upon our goal?

@shreyashpatil4261 3 жыл бұрын

Nice information

@gideon6017 2 жыл бұрын

Very good content bro 😊 lots of love from India 🇮🇳❤️

@ShaonMallik 3 жыл бұрын

Thanks a lot

@yfzhang5306 3 жыл бұрын

Thanks. Very informative. This also means that a low carbs diet is better for fat burning with performance as a trade-off.

@pbroski92 3 жыл бұрын

What I gather from this is that if you just want to burn fat and are not planning on going for super endurance you’re good with a mixed to higher protein diet while if you want to do cardio for endurance’s sake you need to refuel with high carbs 😊

@24killsequalMOAB 3 жыл бұрын

@@pbroski92 Makes sense, most herbivores can last longer in a chase compared with carnivores.

@pbroski92 3 жыл бұрын

@@24killsequalMOAB good point, I didn’t even think of that

@anandhusn8495 4 жыл бұрын

Bro u r way much better than other youtubers.....most of them just focus on building muscles.... But u speak about the real facts... Thank you so much... ❤️❤️

@eddebrock Жыл бұрын

I would love a video that explains HOW stamina and endurance is actually build by exercise. Because whenever you try to find info it's talked about like magic or like it's obvious.

@Kingstanding23 2 жыл бұрын

What I want to know is- given a full belly of protein, would my body still prefer to get its calories from my fat reserves? Or is it a combination? If so, how do we determine the ratio of such combinations?

@seanohutton3185 4 жыл бұрын

You mentioned we can comment things for you to explain more... Here is one, which I have been well over with my Ortho, and I felt pretty out of depth, but also like I was asking silly questions. I'll try to give enough info, and I just found your channel trying to understand my situation better. I fell a good distance and busted my spine, it's like mirror image, top and bottom. I used get mad sciatica and urinary retention, which has been repaired in an operation and gone away... It was easy to understand my surgeon, and except for a foot droop, I'm fine there. I also busted my neck at C6-C7 (Side note, I hate the mri machine!) and I have pain across the chest and shoulder-blade at the same time , from right to left. I also have pain and swelling in my forearm , and all sorts of painful things. It's like a stripe on top of my forearm along into the thumb and just starting fingers, but not all my fingers nor all over ... It all happens (better or worse) directly to what I do with my head and where I look, ect... But why exactly one spot her instead of there, and why not my whole arm ?... So I am waiting for an ACDF. I trust my doc, and past surgeries went really well, he sure knows spines!. But I feel lost about it. I felt certain with my back surgery, but I feel lost with the neck!. I just want a normal acting "arm" again. All that explanation, here is the question.When you google it, try researching ACDF on the internet, or ask in the public system, it gets overwhelming real quick!. So Can you break it down for me please, with no "public hospital rush", I trust him, I trust his treatment decisions and his "work/ability"... I'm just getting more confused the more I try research, like I just don't feel I understand what he's gonna do?... I'd love to actually understand what's involved. It's odd that a neck injury is why my fingers/hand/arm is problematic, and how the operation will fix the problem. ° This is condensed, and generalised, but still accurate °

@DocUnlock 4 жыл бұрын

Hi Seano, I hear you - it's tough going in for a big operation while still feeling confused about what it involves and what benefits/risks you should expect. Medical jargon doesn't make it any easier! So I appreciate that you're reaching out to get help. While I can't provide you with medical advice over a KZfaq comment thread, I found a good article that gives you some more information about what an ACDF generally involves: www.healthline.com/health/acdf-surgery The article also talks about how a neck injury can affect the function of the nerves in your hand and arm. The best person to answer any specific questions you have about your operation is your surgeon. This is because each operation is uniquely designed to treat your particular injuries and symptoms. So it may be worthwhile making another appointment with the surgeon to answer your questions. Most surgeons are very happy to go through the info again as they realise its quite a lot to take in.

@seanohutton3185 4 жыл бұрын

@@DocUnlock it is pretty scary, my lower back didn't phase me, and it kinda made sense there and then... This not so much... I did ask my surgeon, and he did try explaining it, but I don't get it. Like it just doesn't gell, and the more I fish, the less I catch, google is Not a doctor!. I'll certainly checkout the link, thank you. My doctor did say we were out of time, and we would be able "to refresh when your ready to go"... I'm not sure how that's going to go... And I'm not sure if I'm just not getting it, because, then it becomes real. I appreciate your time 😊

@HECTORBIDO 2 жыл бұрын

Uff great details

@jorenbosmans8065 3 жыл бұрын

I like the balanced view you are giving on this question that sometimes lead to heavy internet discussions. So my take away is: when training for endurance make sure you eat enough carbs for energy and enough proteins to Restore your muscles (but always be reasonable with the amounts). Also Nice to see your references on screen.

@FrOsTyBeArKiD 3 жыл бұрын

Carbs are required to optimize endurance activities, not proteins, such as marathon running. Proteins is more for large muscle growth after tearing the muscles from high strain shorter workouts, like weight lifting or sprinting. Edit: Just saw the whole video. I appreciate the detail in explaining why!

@TheUsefstar 4 жыл бұрын

Thank you. It could help if you would specify which types of carbs you are referring to. Fast carbs (pasta, rice, potatoes) of slow carbs (vegetables)

@tazboy1934 2 жыл бұрын

Wholegrain pasta and potatoes are medium release carb

@devendersingh8002 3 жыл бұрын

Dr. berg will call you after watching this!!

@Straightfromshibuya 3 жыл бұрын

Mo Farrah has a super high carb diet, Michael Phelps also has a high carb diet.

@nadernayo 3 жыл бұрын

How About Ketones as a 4th source of fuel.. Thanks for the information..

@shwantahsinmaml8808 2 жыл бұрын

Now that makes a lot more sense. I bearly got exhausted today during running. I was wondering why, but thenI remembered that I ate 3 plates of rice n beans (carb rich foods). Thanks for the insights Doc!

@georgetanasa3843 3 жыл бұрын

lactic acid buildup is broscience, the cause is protons resulted after energy release, lactate and ATP "and only in concert" according to studies from 2015

@incorectulpolitic 2 жыл бұрын

So what is the solution?

@user-cg7tn2gs5d 2 жыл бұрын

Thank you doctor for mentioning that our bodies can also use protein and turn it into glucose, not many specialists talk about it.

@tazboy1934 2 жыл бұрын

Yesits on demand

@naveenraj7867 3 жыл бұрын

Do a video on weight loss which helps for weight loss carbs or protein.

@ProtoMarcus 3 жыл бұрын

That is an excellent question! In terms of Calories, both actually offer 4 Calories per 1g, so the body won't see a difference in their caloric value. *That said,* proteins are the most satisfying macronutrients of the three _(carbohydrates, fats, proteins)_ - they can help in reducing or even suppressing appetite due to their satiety index _(high index = bigger feeling of fullness)_ - so by keeping appetite in check, you eat less, and less calories can lead to weight loss! Remember, the key to losing weight is the Calorie In < Calorie Out - burn more than you eat. So to answer your question, due to protein-rich foods having a high satiety index, *proteins are the best option for weight loss* But fibers are _extremely_ important for your health, don't forget about those!

@RockStudioLive 3 жыл бұрын

The engine graphic is hilarious--if you know anything about car engines!

@essamzaki4218 3 жыл бұрын

❤️❤️ u the best

@paulhammSOLD Жыл бұрын

MMA/Endurance athlete here. The difference I'd feel between a regular practice and cutting weight practice is ASTOUNDING! Carbs are my friend most of the year but those 6-8 week camps are hell on earth with very little carbs 😭

@Tourarounwarsaw 4 жыл бұрын

So after 1.5 minutes + 10 seconds of exercise body by itself switches to Aerobic System? or is there any other enzyme playing a role here? and how Aerobic System can create infinite amounts of ATP when it's dependant to Glycogen?